Iron Grip CrossFit – CrossFit
Just because you find yourself doing a scaled version of some movement, doesn’t mean that it doesn’t deserve your complete dedication to doing it as close to perfectly as possible. Technique does matter, and doing a scaled version of some movement is really an opportunity to make into a habit those positions that will make you a master of the real movement later on.
Remember: Rx’d is just a label. Scaled is just a label. When we give “Rx’d” weights or movements in a workout, what we’re really prescribing is a particular stimulus to your physical system. If you can’t achieve that stimulus with the weight that is “prescribed,” then do the WOD with a weight that will allow you to do so. This is the fastest and safest way to improve your fitness. And that really is the end goal, after all.
https://www.youtube.com/watch?v=SF4c5whLWlg
Warm-up
Warm-up (No Measure)
20 seconds work
10 seconds rest
3 Rounds:
Jumping jacks
Alternating spiderman stretch
Ring fallouts
Skill
Muscle up
Metcon
Metcon (Time)
For time:
1 Round:
18 Wallballs @ 10/9′ w 20/14#
9 Snatches @ 75/55#
3 Muscle ups
2 Rounds:
12 Wallballs @ 10/9′ w 20/14#
6 Snatches @ 75/55#
2 Muscle ups
3 Round:
6 Wallballs @ 10/9′ w 20/14#
3 Snatches @ 75/55#
1 Muscle up
Rx+ = 95/65# Snatch